log in

Log in to view your programme

Forgot Password

Enter your email to receive your password

Enter Email

Welcome to Mumhood

Active, healthy lifestyles during Pregnancy + Mumhood

As you enter this new stage of your life, keeping fit and healthy is more important than ever. Mumhood is here to help you stay confident, strong and full of energy for the journey. As mums ourselves, we know that fitting in exercise isn’t as simple as it used to be, so with that in mind we’ve created four simple to use online programmes to guide you through the different stages of pregnancy and Mumhood.

We’re Pip and Joan, the team behind Frame. Between us we have over 16 years experience in the fitness industry, and eight years in pre and postnatal exercise. We understand the difficulties of staying motivated to exercise when struggling with morning sickness and low energy, but we also know from experience that keeping active always has a positive impact.

We know from our own pregnancies and postnatal recoveries, that reliable and relevant information is thin on the ground, and often contradictory. We’re here to help you navigate this space more successfully. Our programmes are certified by Doctors and Physios so you can be sure that the exercises you’re doing are safe yet effective, and that someone is thinking about you and understanding your journey, every step of the way.

Pregnancy Programme

Gone are the days when we were told to “sit on the sofa and eat cake” when pregnant. There is now plenty of research to prove that staying active during pregnancy has many benefits to both your mental and physical wellbeing.

We understand that navigating the pregnancy exercise world can be confusing. Perhaps you’re finding it hard to motivate yourself when you’re not feeling 100%, or it seems impossible to fit it in with a toddler in tow? The Mumhood Pregnancy Exercise Programme provides structure to your workouts, within a fun and supportive community. The programmes are designed with a full understanding of the demands on your ever-changing body throughout each trimester, so you can be sure you are making the right exercise choices.

Concentrates on what you CAN do, and what will make you feel energised and strong.

Prepares your body for birth and builds strength and endurance to meet the demands of being a new mum.

Includes modifications for pelvic pain and other common pregnancy issues.

Signed off by a specialist team of Doctors and Physios.

Videos use a resistance band and ankle/wrist weights (optional).

Who's it for?

Everyone who is pregnant and wants to stay fit, healthy and active during their pregnancy, in a safe yet effective way. If your pregnancy is not low risk, please always take specialist advice from your healthcare team before taking part in any exercise programme.

*30 days cancellation period. Don't stress, if you forget to cancel, we will automatically cancel after 10 payments just in case you forget.

Post-natal Programmes

As a new mum it’s easy to focus all your attention on your baby and overlook the immense changes and stresses your own body has been through. But if you want to have a pain-free, active life in the future, it is important to spend time putting yourself back together.

Our Mumhood postnatal programmes are designed to safely get you back into exercise after giving birth. We’re here to guide you back to full fitness in a safe yet effective way, helping to prevent any feelings of frustration that it might be taking slightly longer than you had hoped. Your body has worked hard to carry a baby for nine months and after birth you need to reconnect with your core, strengthen your pelvic floor and enable your stomach muscles to repair. By following Phase 1 and Phase 2 of the Postnatal Programme, you will ensure that the foundations are in place for a complete recovery.

Postnatal Phase 1 Programme

An 8-week programme based on Pilates principles, which will help you rebuild your core and work on your pelvic floor connection, strengthen your glutes and release any tensions in the body which are common as a new mum.

It is extremely important to strengthen your glutes as they get weak during pregnancy, and doing so will help avoid back issues and bring you back to a more neutral posture. This programme has been specifically created as the first phase of postnatal rehab and to start you on your journey back to full fitness.

8 x 15 minute videos across the 8-week programme - little and often is key to this phase.

Flexible programme - exercise where you want, when you want.

Concentrates on the ‘foundations’ - deep core and pelvic floor connection, glute strengthening and releasing tensions in the back and shoulders.

Each week of the programme there is a new video, which you should aim to complete a minimum of 4 times.

The programme will get you from zero, to aerobic exercise-ready.

Signed off by a specialist team of Doctors and Physios.

Videos use a Pilates ball.

Who's it for?

This is the first stage of your postnatal rehab and is suitable for any mum who feels ready to start their journey back to fitness after having a baby. Regardless of how many months (years!) postpartum you are, starting from the ground up is extremely important.

Phase 1 is suitable even for those with abdominal separation; those who have had a c-section; those who’ve had pelvis or back pain during pregnancy; and those who may have suffered some bladder leakage.

*Always wait for your 6-week sign off from your healthcare practitioner before you start any exercise programme post birth.

*30 days cancellation period. Don't stress, if you forget to cancel, we will automatically cancel after 4 payments just in case you forget.

Postnatal Phase 2 Programme

An 8-week programme to take you through the next stage of your postnatal journey. We’ve added in 25 minute low-impact ‘Workout’ videos to supplement the shorter ‘Core Rehab’ videos, which build on those from Phase 1.

The Core Rehab videos will benefit a postnatal body regardless of the type of delivery and size of abdominal separation. Feeling strong and confident in the Core Rehab videos is important to making a full and quick recovery. By combining both videos you’ll further cement your fundamentals whilst starting to feel your muscles burn and your heart rate increase, getting a full body workout.

After Phase 2 you should have completed your ‘rehab’ and be ready to get back to any exercise you fancy.

Progression every two weeks. We suggest you complete the Core Rehab a minimum of 3 times and the Workout a minimum of 2 times each week.

Includes exercises to help reduce/prevent any pain in the back and shoulders, to improve posture and to help you to getting rid of your ‘mum tum’.

Includes modifications for those who have progressed from Phase 1 but may still have abdominal separation. That feel ready to push themselves a little harder.

Signed off by a specialist team of Doctors and Physios.

Videos use a Pilates ball and Resistance Band.

Who's it for?

Mums who have completed the Phase 1 Programme; those who have had their six-week sign off after a relatively straightforward pregnancy and birth with little or no abdominal separation; those getting back into exercise after a little while off, but who are feeling reasonably well and strong.

*30 days cancellation period. Don't stress, if you forget to cancel, we will automatically cancel after 4 payments just in case you forget.

Fit Mums Programme

Are you finding it tough to fit exercise into your hectic lifestyle? Do you have a date in the diary that you want to be looking your best for? Or are you simply aware of the importance of some ‘me time’ and looking after your body, after so long focusing on the rest of your family? The Mumhood Fit Mums Programme is high intensity, yet low impact, with short but tough workouts. By fitting these short bursts of exercise into your busy day you will quickly start to see and feel the results.

As a busy multi-tasking mum, life can be manic; ‘me-time’ and exercise is often the first thing to drop off the ‘to do’ list. We’re here to support and motivate you to keep going, to help you make decisions about what exercise to do, or what fuel to put into your body. Even though life as a mum can be exhausting and overwhelming, exercise and healthy eating is actually the key to feeling like your old self again.

8 week programme consisting of 4 x 20 minute videos.

Low impact, but high intensity workouts which will burn fat, create tone in your muscles and ensure that you see results. Expect to sweat.

Exercises concentrate on the key mum ‘problem areas’ including the core, butt and arms.

Signed off by a specialist team of Doctors and Physios.

Videos use gliders to add instability and resistance bands to add an extra challenge.

Who's it for?

Any busy mum who wants to start feeling strong, full of energy and get her body confidence back. This programme is tough and you should always ensure you’ve completed your postnatal rehab before getting started.